The Curse of Low Estrogen
Do you have low Estrogen?
Firstly it’s important to not assume it’s only menopause that leads to lower estrogen levels and secondly menopause does not always mean mean low estrogen, this common misconception can often lead to more hormonal issues if treated incorrectly. Menopause is caused by a disruption in the endocrine system, which includes depleting estradiol and elevated estrone, but one of the biggest drivers is stress and fluctuating cortisol levels. I will elaborate more about the differences between menopause and low estrogen levels in my next blog. But for now its important to realize that low estrogen can effect any one in any age group, so it shouldn’t always be ruled out.
Estrogen is a blanket term for the many estrogens performing functions in your body. The most common being Estradiol, Estrone, and Estriol. These three estrogens can be at different levels throughout your life; with estradiol normally declining and estrone elevating due to factors such as stress, excessive weight gain, fatty liver, poor gut function, plus also lifestyle factors and general health play an important part.
it’s more common than you think ……
Low estrogen and how to spot it:
Extreme hunger even after eating
Hyper-Hydrosis (excessive sweating)
Hot flashes / flushes that come from nowhere
Low mood, even depression
Abnormal cholesterol readings
Insomnia
Low fertility
Low body weight, stunted growth in teens
Smaller hips and breasts
Very infrequent, or no menstrual cycle
Vaginal dryness
Frequent urination
Sensitive bladder
Clumsiness
Fatigue & light headiness
If you have had problems with many of these symptoms or have been tested for low estrogen, then here are 5 ways in which you can help balance your hormones and up regulate your estrogen synthesis.
5 Ways to Up the SHE hormone
Don’t do intensive long distance exercise every day
Athletes with body fat mass below 8% can frequently suffer from low sex hormones, in particular estrogen, so it is common for female athletes to have irregular menstruation. For the short term this can be ok, but for long-term hormonal health it can pose many issues. If you are under 40, have low body fat coupled with no menstruation for 6 months or more, then I recommend reducing stressful intense exercise, and replacing it with more YIN activities such as yoga, pilates, meditation and walking.
Weekly Orgasm
Yep, you read that correctly. An orgasm is a fabulous way to help balance out hormones. Not only does it help to balance sex hormones, which can also boost libido, but during an orgasm, the body’s limbic system gets activated, which creates an abundance of oxytocin. This is the main feel good anti-stress hormone, which encourages you to feel calm and connected to the world, yourself, and your partner. Many women today suffer from depleted oxytocin levels, mainly due to the stress of daily life. This is a vicious cycle. Women require oxytocin to deal with the stressors in a calm manner, but the stressors are also what deplete our levels of oxytocin. If you want to learn more about other practices you can do for this check out One Taste website, they supply lots of information and techniques if you want to explore this further. You can attain orgasm partner or partner free, it’s completely up to you. If you want to look at other ways to increase oxytocin check out my blog here.
Eat fat to make hormones
Fat! Fat! Fat! You have been hearing about all the amazing benefits of fats recently, but one very good reason to ingest this mighty macronutrient is to help flailing hormones. Cholesterol is the godfather of hormones, and the precursor to the whole hormonal cascade; without fat and cholesterol your body would be pretty stuck. If you have been diagnosed with low estrogen, add 5gm of grass fed butter into your daily diet, and this will drastically improve synthesis and function. Other fats I would recommend would be to consume 1 avocado daily, keep fat on your meat, add olive oil to your salads, cook with ghee or coconut oil, and consume good quality coconut milk in your smoothie. All of these will help regulate your hormone balance.
Add Maca powder to your smoothies
Maca is a wonderful root from South America also known as Peruvian ginseng. It has been used successfully to help balance testosterone and estrogen. It’s great to use during menopause, but can be used at any age when estrogen levels are low. The best dose to have is around 2000mg daily. Be careful if you suffer from excessive testosterone, as too much Maca could exacerbate symptoms, so use with caution and consult a medical practitioner if in doubt. Go verylow dose with Maca at first.
Drink Licorice tea
Licorice is a great adaptogenic herb, which helps to raise cortisol in times of adrenal insufficiency, it also helps to balance the ratio of estrogen to testosterone as it helps with the conversion of excess testosterone into bioavailable estrogen. Consume three cups of organic licorice tea daily or a herbal tincture is also a good way to administer the herb. Be careful with high blood pressure as it can be elevated during treatment.
Here is a typical daily diet to assist with your Estrogen levels
Breakfast
Hormone Balancing Smoothie
Water from 1 fresh coconut
1 tablespoon coconut oil
¼ cup flaxseed
1 serving protein powder
1 cup frozen blueberries
½ green apple
1 small cucumber
1/2 cup coconut shreds
juice from half lemon
Ice – Optional
Pop in blender, blend till smooth
Lunch
Lentil and Greens Salad
Combine ½ cup cooked or sprouted puy lentils, ½ avocado, 80gm leafy greens, ½ cup alfalfa sprouts, 1 small cucumber, and 6 baby tomatoes. Add 1 tablespoon olive oil, dulse flakes, and lemon to taste, and top with a sprinkle of flaxseeds.
Snack
1 avocado with a pinch of salt
Dinner
Baked Snapper
Baked snapper fillet with crispy skin, 1 cup of steamed broccoli, 1 cup steamed green beans, ½ cup baked sweet potato in 5gm butter, top with fresh lemon and dill.
Snack
1/2 cup fresh berries with a tablespoon kefir